Plyometric Training for CrossFit: Do You Really Need It for Explosiveness?
Introduction
If you've ever watched someone effortlessly pop out of a squat clean or launch themselves onto a high box and thought, "I wish I had that kind of spring," you're not alone. Explosive power is one of those things that signal athleticism something many CrossFit athletes find themselves wanting more of. Plyometrics therefore might be a way to boost your CrossFit performance. But here's the thing: CrossFit already includes a lot of plyometric & explosvie exposure — so do you really need more? And if so, how to program them in?
Let’s break it down.
What Is Plyometric Training for CrossFit?
Plyometrics are exercises that train your body to produce force quickly and efficiently through rapid, explosive movements. Think box jumps, bounding, depth jumps, or even a crisp rebounding burpee. What makes them unique is how they leverage the stretch-shortening cycle (SSC) — the natural reflex of your muscles and tendons to absorb, store, and then release energy like a spring.
There are three key phases to this cycle:
Eccentric phase – the muscle lengthens under tension (e.g., the downward motion in a jump).
Amortization phase – a brief transition where the muscle switches from lengthening to shortening.
Concentric phase – the muscle contracts and shortens, producing force to jump or explode upward.
Effective plyometric training teaches your body to move through these phases faster and with more control. That makes them incredibly useful for developing rate of force development (RFD), reactivity, bounce, and safer landings, all of which carry over directly into CrossFit performance, not just to the actual jumps like double-unders and box-jumps. Plyometric training can massively improve your ability to generate force quickly and can therefore transfer into all your lifts.
Do CrossFitters Even Need Plyometrics?
In short: maybe.
CrossFit already has a decent amount of built-in plyometric training:
Box jumps
Burpees
Double-unders
Wall balls (upper body plyometrics)
Kipping pull-ups (to some extent)
Running
These all include an element of jumping, rebounding, or quick directional change. So if you’re doing a typical CrossFit program, you're probably already getting a baseline dose of plyometric exposure.
But how do you know if you need more? Here’s a very rough guideline:
Explosive athletes tend to naturally:
Move quickly and powerfully off the floor
Have snappy Olympic lifts
Excel at short burst tasks like max box jumps, sprint-style WODs, or short climbs
Less explosive athletes often:
Struggle to generate power quickly (e.g., slow out of the bottom of a lift)
Feel sluggish in jumping and rebounding movements
Rely more on grind and stamina than pop
If you’re in the latter group, targeted plyometric training can help close that gap. Consider testing yourself with:
A vertical jump test
Standing broad jump (single effort and repeat jump)
Timing your first rep speed in a clean or thruster
If these reveal below-average explosiveness compared to your strength levels, adding plyometric drills could aid your development.
Where to Place Plyometric Work in Your Training
At the start of a strength session (when fresh)
After warm-up as priming drills
In skill EMOMs with rest-to-work balance
Keep the sets low in volume (3–5 reps), focus on max intent, and keep total volume low if you’re already doing a big amount of explosive training. Additionally, when doing low volume work, focus on 1 aspect of plyometrics like landing, the jumping or rebounding.
But There’s a Catch: Quality vs Quantity
Just because you jump doesn’t mean you’re training explosiveness well.
A lot of the plyometric movements in CrossFit are done under fatigue, where technique breaks down, ground contact time increases, and jump height decreases. That’s not inherently bad — it trains other qualities like repeatability and grit — but it’s not ideal if your goal is to become more explosive.
If you:
Struggle to get under the bar fast
Find yourself sluggish in rebounding box jumps
Lack pop in Olympic lifts
...then adding a few targeted, fresh, and low-fatigue plyometric sessions could make a big difference.
Jumping under fatigue
However, if your issue is not being explosive but staying bouncy enough, then focusing on repeatability of plyometrics might actually be what you need to prioritize.
Jumping under fatigue — like in a high-rep box jump WOD or high volume double-unders — is a very different demand than jumping once with maximum power. Repeatability is your ability to stay coordinated, elastic, and reactive even when tired.
If your jump technique crumbles halfway through a workout, or your burpees start resembling floor hugs, it’s likely not a power issue, but a repeatability one. In that case, focus on:
Submaximal jumps for time or reps
Moderate ground contact plyos with short rests
Drills that emphasize rhythm, control, and reactive sharpness under mild fatigue
That’s where repeat plyometric work comes in. Think:
Low-height box jumps for reps
Lateral hops for time
Bounding drills with short rest
These not only build explosiveness, but also teach your body to manage fatigue while staying sharp — a skill every CrossFitter can use.
This distinction — peak power vs. sustained bounce — can make or break your ability to move efficiently in workouts. Understanding which one you need more of is key.
Additionally, you obviously also want to make sure that your overall conditioning is on point. If you want to read more about that check out my 2 articles on conditioning for Crossfit:
CrossFit Conditioning: Build Endurance with Zone Training, a theoretical guide (part 1)
CrossFit Conditioning: Build Endurance with Zone Training, a practical guide (part 2)
How Plyometric Training Helps CrossFit Performance
Better bar speed in cleans, snatches, and jerks
Improved rebounding in box jumps or burpees
Stronger take-offs in rope climbs and gymnastics
Reduced injury risk via better force absorption in landings
Higher neuromuscular efficiency — aka, more work from less energy
Final Thoughts
Whether you need specific plyometric work really depends on your profile as an athlete and your current training. If you’re powerful and explosive and don’t struggle with (repeated) explosive movements that you might be better off spending your energy elsewhere. However, if that’s not you, then adding them in might be pretty beneficial even if you do already do some in your Metcons. Make sure to do them cleanly or intentionally. A bit of structure goes a long way.
Add smart plyometric training to improve explosiveness without wrecking recovery. Done right, it’s a minimal time investment with noticeable payoff.
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FAQ
1. Are plyometrics safe for beginners in CrossFit?
Yes — if done in low volume and with good mechanics. Start with low-impact drills like pogo jumps or box step-downs and work your way up from there.
2. How many times per week should I add plyometric sessions?
1–2x per week is enough for most. The key is quality over quantity.
3. Can plyometrics help with Olympic lifts?
Absolutely. They improve bar speed, drop timing, and overall explosiveness off the floor.
4. Should I still do plyometrics if I already do a lot of burpees and box jumps?
This depends on whether you have an athlete profile that can benefit from it. In that case adjust volume and do focused, non-fatigued reps for best effect.
5. What’s the best time to do plyos in a workout?
Before strength work or as part of skill/activation blocks when you're fresh.